My Journal

16.6km cycle. 50mins

Back

deadlift
127.5*10,10 didnt have the energy to carry on, how lame

seated row-
62.5*12,12,12

Wide grip chins-
5,5,5,6,5

Abs

17km cycle. 56mins

4.2km am fasted cycling. 17:30 mins

Arms

EZ Curls-
42.5*10,10,8

CGBP-
55*10,10,12

Cable curls-
25*10,10,10

Cable pull downs-
25*12,12,12

wont get the chance to cycle tonight. probably playing footie tomorrow.

Chest

Bench-
85*5,5,5,5,5 finally took a few weeks. chest is improving, before I was stopping a few inches above my chest, now i touch my chest and things seems slower and more controlled, so I'm happy with that.

Dips-
12,12,12

1 hour footie on sunday

22.6km cycle. 64mins

been back off holiday since Thursday, but got very drunk on the weekend, so spent all day in bed on sunday.

went to do weights on Monday, still felt rubbish, didnt really want to start tonight, but I did.

Probably will change my routine soon. Wish I hadn't sold all my old dumbells :( can't really afford to get any oly ones, and no cheap ones on ebay :( :(

Chest-

Flat bench-
70*10,10,10

Dips-
10,10,10

that was all!!

Bought some Boditronics whey and some green mag creatine and a new shaking, so hopefully that'll arrive soon!

Arms

DB Curls-
17.5*10,10,10 only have enough 1 inch weights for one dumb bell :( so one at a time

one arm preacher curl-
15*10,10 last few with some help
12.5*10

CGBP-
50*10
55*10,10

Pull down-
25*12,12,12

sitting tri extentions-
oly bar-10
30*12,12

ab routine a la Kevin levrone. saw it in one of his latest videos, its a killer.

next week I want to make sure I do, chest/tri, back/bi, legs/shoulders.

Squat-
85*5,5
90*5,3
legs felt really tight. maybe should have warmed up a bit.

shoulder and back tomorrow.

Boditronics choc mint is amazing :) very happy with that

Going to do everything this week!!!!

Chest/Tri

Flat Bench-
75*10,10,9 so close! will up this next week, so how it goes

single dumbbell Flies-
17.5*6,6,8 only have enough 1inch weighs for one db.

Incline bench-
50*8,8,8

CGBP-
60*10,10,10

Pulldowns-
27.5*10
25*10
20*14

sitting tri extensions-
35*10
30*12,12

Abs- as per before without the incline sit ups

Back/Bi

Deadlift-
60*4
120*10 too hot in the garage today, haven't done this for over a month, didn't feel like it. might miss it out for a bit.

Seated row-
60*10,10,10,10

Lat pull down-
50*10,10,10 don't like these, back to wide grip chins next week

BOR-
60*10
70*10,10

single DB Curls-
17.5*10,10,10 each side

DB preacher curl-
12.5*10,10,10

Seated BB curl-
30*12,12,12

Never had a pump in my forearms before, guess this is due to the Green Mag!

Another weekend of heavy drinking so only just felt like hitting the weights, then I was pretty weak compared to last week. going to V this weekend so probably wont have a great week next week

Chest/ Tri

Flat Bench-
80*6
77.5*9,8

Incline Bench-
55*12,12,12

Flies-
17.5*8,8,8

CGBP-
70*2 too heavy for tonight
60*8,8,8 was 10,10,10 last weeks

Pull downs-
25*14,14,14

Tri extensions-
30*12,10,10

Back/Bi tomorrow.

Finally lifted some weights. Starting back slow

Squat
60*5
90*5
100*5
60*20

Felt enough for tonight. Will get back into it from now

Shoulders-

seated OHP
cable front raises.

felt lighthead/sick after doing that. obviously im unfit :(

Went to the gym with a mate today.
took some of his No-Explode which I think was good

Did chest/tri- think I will buy some oly db, was good to use them at the gym

cant remember weights but did-

db bench, db decline, lying tri extension,flies, cable pull downs.

Where did you buy the green mag from?

OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

shane278


Where did you buy the green mag from?

Got it from Bodybuilders Warehouse.

Back/ Bi

feel like I pull something in my back playing golf, hurt when doing db rows so had to stop them. keep back light as not done in a few weeks.

BOR-
60*10,10,10

Seated Cable Row-
50*10
60*10,10

DB Row-
17.5*10,10 - all the weight I can put on the db. Just ordered some oly db, finally decided to get some, so I can use more than one at a time, especially for chest.

single DB Curls-
15*10,10,10

Seated BB Curls-
30*12
40*8
30*12

Weds 9th

got my oly db's. hopefully the weight will build up. will continue to use these for a couple of months, then go back to the BB.

DB bench-
25*10,10,12

db incline bench-
25*10
20*10,10

flies-
20*10,10,10

I was going to do tri's as well but it was getting late and I was tired.